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Five-Spice Tofu Stir-Fry

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  • Prep 15 min
  • Total 50 min
  • Servings 4
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Add something spicy to your family's Asian cuisine night! Serve tofu and vegetables with rice - a dish that's ready in about an hour!
By Betty Crocker Kitchens
Updated Sep 26, 2016
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Ingredients

  • 1 1/4 cups water
  • 1 cup uncooked instant brown rice
  • 1/4 cup stir-fry sauce
  • 2 tablespoons orange juice
  • 1 tablespoon honey
  • 3/4 teaspoon five-spice powder
  • 1 package (14 ounces) firm tofu, cut into 3/4-inch cubes
  • 1 small red onion, cut into thin wedges
  • 1 bag (1 pound) frozen baby bean and carrot blend
  • 1/4 cup water

Steps

  • 1
    Heat 1 1/4 cups water to boiling in 1-quart saucepan. Stir in rice; reduce heat to low. Cover and simmer 10 minutes.
  • 2
    Meanwhile, mix stir-fry sauce, orange juice, honey and five-spice powder in medium bowl. Press tofu between paper towels to absorb excess moisture. Stir tofu into sauce mixture; let stand 10 minutes to marinate.
  • 3
    Spray 12-inch nonstick skillet with cooking spray; heat over medium heat. Remove tofu from sauce mixture; reserve sauce mixture. Cook tofu in skillet 3 to 4 minutes, stirring occasionally, just until light golden brown. Remove tofu from skillet.
  • 4
    Cook onion in skillet 2 minutes, stirring constantly. Add frozen vegetables and 1/4 cup water. Heat to boiling; reduce heat to medium. Cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are crisp-tender.
  • 5
    Stir in reserved sauce mixture and tofu. Cook 2 to 3 minutes, stirring occasionally, until mixture is slightly thickened and hot. Serve over rice.

Tips from the Betty Crocker Kitchens

  • tip 1
    Tofu and roasted soy nuts, contain complex carbohydrates, protein and heart-healthy fat. Research is being conducted to find out how soybeans may help prevent and delay the development of heart dsease and Type 2 diabetes.

Nutrition

290 Calories, 7g Total Fat, 15g Protein, 43g Total Carbohydrate, 12g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
290
Calories from Fat
60
Total Fat
7g
10%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
580mg
24%
Potassium
490mg
14%
Total Carbohydrate
43g
14%
Dietary Fiber
7g
29%
Sugars
12g
Protein
15g
% Daily Value*:
Vitamin A
230%
230%
Vitamin C
6%
6%
Calcium
25%
25%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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